Join meditation teacher and ADHD coach Ying, aka me, for a grounding mindfulness practice that uses nature as your anchor. This gentle, sensory-rich meditation is perfect for ADHD brains seeking a concrete way to experience and practice non-judgmental awareness. I first learnt this practice from my good friend, also a great meditation teacher, Lisa Pedscalny.



What You'll Need:Any natural object (rock, leaf, flower, pinecone, feather, etc.)Or simply use your hands if no natural object is available



What You'll Experience:Explore mindfulness through sight, touch, and physical sensationPractice radical acceptance using nature as your guideLearn to observe without judgment - the essence of mindfulnessEnd with the beautiful poem "Wild Geese" by Mary Oliver



This practice adapts traditional mindfulness techniques to be more accessible for neurodivergent minds by providing tangible focus points and multi-sensory engagement. Whether you're new to meditation or looking for ADHD-friendly practices, this guided session offers a peaceful way to connect with the present moment.



Timemark:00:00 Intro to the Practice01:03 Guided Meditation



Perfect for:✨ ADHD brains seeking concrete meditation anchors✨ Anyone wanting to connect with nature mindfully✨ Those struggling with traditional "empty mind" meditation✨ Building self-acceptance and non-judgmental awareness



💚 If this practice resonates with you, please share it with someone who might benefit and subscribe for more ADHD-friendly meditation content!



Remember: There's no "perfect" way to meditate - just your way. You belong in the family of things. 🦆



More from Ying:→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/→ Join my newsletter: https://adhdasiangirl.substack.com

🧘‍♀️ Figure 8 Breathing: ADHD-Friendly Mindfulness Practice Join meditation teacher and ADHD coach Ying for a unique twist on traditional breathing meditation. This figure 8 breathing technique combines mindful breathing with gentle hand movements, making meditation more accessible for ADHD brains



Timestap:



00:00 Intro to the Practice



01:46 Guided Meditation



What You'll Learn:



✨ How to practice figure 8 breathing meditation



✨ Combining breath awareness with physical movement



✨ Making mindfulness more tangible and engaging



✨ ADHD-accessible meditation techniques



Perfect for:



People with ADHD seeking accessible meditation



Beginners looking for engaging breathing exercises



Anyone wanting to try movement-based mindfulness



Those who struggle with traditional seated meditation



💡 Why This Works:



By engaging both breath and gentle movement, this technique gives your ADHD brain multiple points of focus, making it easier to stay present and engaged throughout the practice.



Want more ADHD-friendly mindfulness tools?



New meditations every Thursday



Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.



More from Ying:



→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery



→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/



→ Join my newsletter: https://adhdasiangirl.substack.com



— #adhd #meditation

Feeling overwhelmed, stuck in shame, or hard on yourself? This short self-compassion meditation is designed to help you soften those spirals and reconnect with kindness — especially for ADHD brains.



I’m Ying, a meditation teacher and ADHD coach. In this practice, I’ll guide you through 3 science-backed steps to cultivate self-compassion — especially when you're feeling behind, rejected, ashamed, or stuck.



Timestaps:



00:00 - Intro



01:49 - Guided Meditation



🔹 Based on Dr. Kristin Neff’s research



🔹 No need to clear your mind — this is ADHD-friendly



🔹 Perfect for moments of doubt, overwhelm, or emotional dysregulation



🌱 Whether you’re new to mindfulness or returning to yourself again, this gentle practice is great!



Want more ADHD-friendly mindfulness tools?



✨ New meditations every Thursday



Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.



More from Ying:



→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less:



https://calendly.com/ying21/discovery



→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/



→ Join my newsletter: https://adhdasiangirl.substack.com — #adhd #meditation

Looking for a mindfulness meditation that’s actually ADHD-friendly? 🧠



✨ Join ADHD coach and meditation teacher Ying for this gentle Lotus Breathing practice—a movement-based, somatic breathing meditation designed to calm your nervous system, anchor your focus, and ease your mind without forcing stillness.







What is Lotus Breathing? Lotus Breathing pairs simple hand movements (open + close) with your breath (inhale + exhale), giving you a tangible anchor to return to—perfect for ADHD brains or anyone who struggles with traditional breath awareness meditations.







This practice is: Ideal for ADHD, HSP, and neurodivergent folks Great for focus, emotional regulation, and grounding Easy to do sitting, lying down, or even standing. Ideal for folks who enjoy meditating with music.







Time Stamps:



00:00 – Intro



02:27 – Guided Practice







Want more ADHD-friendly mindfulness tools? Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.



More from Ying:



→ Book a coaching discovery call with me



→ ADHD-friendly digital tools



→ Read my mindful reflections on ADHD

Looking for a mindfulness meditation that’s actually ADHD-friendly? 🧠



✨ Join ADHD coach and meditation teacher Ying for this gentle Lotus Breathing practice—a movement-based, somatic breathing meditation designed to calm your nervous system, anchor your focus, and ease your mind without forcing stillness.







What is Lotus Breathing? Lotus Breathing pairs simple hand movements (open + close) with your breath (inhale + exhale), giving you a tangible anchor to return to—perfect for ADHD brains or anyone who struggles with traditional breath awareness meditations.







This practice is: Ideal for ADHD, HSP, and neurodivergent folks Great for focus, emotional regulation, and grounding Easy to do sitting, lying down, or even standing. Ideal for folks who enjoy meditating without music.







Time Stamps:



00:00 – Intro



02:27 – Guided Practice







Want more ADHD-friendly mindfulness tools? Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.



More from Ying:



→ Book a coaching discovery call with me



→ ADHD-friendly digital tools



→ Read my mindful reflections on ADHD

In this episode of ADHD Gathering, host Ying interviews Dr. Rebecca Jackson, a positive psychology coach and fellow ADHD and autistic individual. They discuss Dr. Jackson's journey from recognizing her ADHD symptoms to receiving a diagnosis, the challenges she faced, and the strategies she uses to manage her condition. Key topics include energy management, somatic and sensory practices, and the dark side of strengths like the love of learning. Dr. Jackson emphasizes the importance of joy, fun, and community support while sharing her own experiences, including an inspiring trek to Everest Base Camp. The episode provides valuable insights into living a fulfilling life with ADHD through self-awareness, adaptability, and leveraging personal strengths.



00:17 Meet Dr. Rebecca Jackson



00:57 Recognizing ADHD Signs



03:07 Managing ADHD: Strategies and Tools



06:40 Somatic and Sensory Practices



16:46 Building Sustainable Habits



24:48 Positive Psychology Coaching for ADHD



29:13 Everest Base Camp Adventure



33:23 Final Thoughts and Parting Wisdom



Listen now on Apple Podcast and Spotify



Find more podcast episodes.



Find this episode’s transcript here.



Guest’s Bio:



Dr Rebecca Jackson is a positive psychology coaching research practitioner. She researches best practice in safely, effectively and inclusively coaching autistic and ADHD adults. She is autistic and ADHD and, in coaching, specialises in work on zest, energy stewardship, self-regulation, motivation, authenticity and executive functioning. She also examines the role of games, humour, whimsy and fun in coaching. When Rebecca's not eating, sleeping and breathing coaching, she can be found hiking with her dog or planning her next travel adventure. Or pretending to be a blue dragonborn paladin in Dungeons and Dragons. 



How to connect with Dr. Rebecca Jackson:



Website

In this episode of ADHD Gathering, host Ying interviews Sydni, a prominent ADHD creator known for her online presence and educational content. Sydni shares her personal journey with ADHD, detailing her experiences from childhood struggles to her eventual diagnosis in her mid-twenties. She discusses the impact of ADHD on her life, including her roles as a mother and a science communicator. Sydni also delves into the science behind creativity in ADHD brains and offers practical advice for managing the influx of ideas typical of individuals with ADHD. Listeners are encouraged to embrace their uniqueness and find strength in their ADHD experiences.



00:00 Introduction to ADHD Gathering Podcast



00:17 Meet Sydni: An ADHD Advocate



01:55 Sydni's ADHD Diagnosis Journey



07:20 Challenges and Reflections on ADHD



09:17 Intersectionality and ADHD



12:15 Science Communication and ADHD



19:41 Creativity and ADHD



28:32 Final Thoughts and Encouragement



Listen now on Apple Podcast and Spotify



Find more podcast episodes.



Find this episode’s transcript here.



Guest’s Bio:



Sydni Rubio (she/her) is an enthusiastic mother of one with a passion for neuropsychology, sarcasm, and learning. She received her Bachelor's of Science in Biomedical Sciences & Chemistry in 2018, and has Master's level experience in genetics and microbiology research. Sydni cares deeply for the education of and advocacy for ADHD and neurodiversity, gender equality, Endometriosis, pregnancy loss, and Ehlers-Danlos Syndrome. You can follow Sydni's shenanigans on her Twitter account: What in the ADHD?



How to connect with Sydni:



Website



YouTube Video: Creativity, ADHD, the DMN, and why we have so many ideas



YouTube Video: ADHD and starting projects only to abandon them - why we do it and how to manage



Notion Resource: Research article summaries on ADHD, autism, medication, etc.

In this episode host, Ying, interviews James Douglas Jr., an African American male therapist and ADHD coach, about his experiences living with ADHD. James shares his journey from being diagnosed at six years old to struggling with ADHD in college while balancing Division I basketball, and eventually becoming a therapist. They discuss topics including the importance of metacognition, the value of a growth mindset, and how structured sports helped James manage his ADHD. They also delve into strategies for managing ADHD in youth, couples, and families, emphasizing communication, emotional regulation, and the role of mindfulness. James offers insights into overcoming shame, empowering youth, and his upcoming course for parents and adults with ADHD.



00:00 Introduction



01:04 James' ADHD Journey: From Diagnosis to College Struggles



03:33 Overcoming Academic Challenges and Finding a Career Path



08:45 The Role of Sports and Structure in Managing ADHD



09:47 ADHD Coaching and Personal Resilience



10:25 Balancing Life and Avoiding Burnout



12:01 Impacting the ADHD Community as an African American Male Therapist



15:01 Supporting ADHD Youth: Building Confidence and Growth Mindset



22:30 Mindfulness and ADHD: Staying Present & Celebrating Wins



24:29 ADHD in Relationships: Communication and Emotional Regulation



30:16 Final Thoughts and Words of Encouragement

In this episode of 'ADHD Gathering,' host Ying, also known as ADHD Asian Girl, interviews Dr. Mariely Hernandez, a licensed clinical psychologist and postdoctoral research fellow at Columbia University Medical Center. They discuss Dr. Hernandez's journey from researching bipolar disorder to focusing on ADHD, her personal ADHD diagnosis in her twenties, and how she navigates life as a mother of two active boys. Dr. Hernandez shares insights into managing work-life balance, leveraging strengths as someone with ADHD, and the importance of asking for help. The conversation also touches on the challenges and strategies in combining professional responsibilities with parenting while dealing with ADHD.



Listen now on Apple Podcast, Spotify and Youtube.



Find more podcast episodes.



Find this episode's transcript here.



Guest's Bio:



Mariely Hernandez, Ph.D is a licensed clinical psychologist and Postdoctoral Research Fellow within the Division on Substance Use Disorders at Columbia University Irving Medical Center (CUIMC). Dr. Hernandez completed her undergraduate studies at Columbia College, majoring in Neuroscience & Behavior. Seeking to learn more about clinical populations, she earned a master’s degree in general psychology from Teachers College.



Prior to pursuing her doctorate in Clinical Psychology at The City College of New York/CUNY Graduate Center, Dr. Hernandez spent seven years involved in research on bipolar disorders across various age groups. Her research interests then shifted to focus on ADHD and Substance Use risk. Alongside her postdoctoral research fellowship, Dr. Hernandez runs a part-time private practice specializing in helping adults with ADHD recognize their strengths to lead more fulfilling lives.



Identifying as part of the ADHD community herself, having been diagnosed as an adult, Dr. Hernandez is also a mother to two very active boys. Dr. Hernandez actively advocates for increased recognition and treatment of ADHD, particularly within marginalized populations. She leverages her privilege and platforms to educate and support both treatment providers and patients alike.



How to connect with Dr. Hernandez:



Instagram: @drmarielyh



Research Gate



TikTok: @drmarielyh

In this episode, Meghan Brown-Enyia, founder of ADHD at Work, shares her personal journey of being diagnosed with ADHD at age 38 and explores how her experience has shaped her career. Meghan provides coaching to women with ADHD to help them thrive in their professional and personal lives. She discusses the importance of understanding one's strengths and weaknesses via executive functioning assessments, emphasizes the need for realistic workplace accommodations, and highlights strategies for managing ADHD symptoms. The conversation also covers institutional recommendations for creating inclusive environments, tips for overcoming overwhelm, and the impact of ADHD on women, particularly in the context of pregnancy and motherhood. Meghan shares her insights on being persistent, advocating for oneself, and the importance of psychological safety in the workplace.



Listen now on Apple Podcast, Spotify and Youtube.



Find more podcast episodes.



Find this episode's transcript here.



Guest's Bio:



Meghan Brown-Enyia is the Founder of ADHD at Work, where she passionately empowers women with ADHD to thrive in both their careers and personal lives. Diagnosed with ADHD later in life, Meghan’s journey of self-discovery has transformed her perspective, allowing her to embrace her unique neurological wiring and leverage it for success. With a background in social work, education, business, and human resources, Meghan is uniquely positioned to provide holistic support to her clients.



How to connect with Meghan:



Instagram: @adhdatwork



Youtube: Replay all of the ADHD Awareness Month IG Live Videos



FREE Facebook: Workplace & Entrepreneurship Network for Women with ADHD



LinkedIn: Meghan Brown-Enyia



X: @adhdatwork



Website



Exciting news! The THRIVE coaching program offered by Meghan is launching in January 2025- presale happening now! The program is designed to support women with ADHD who are ready to excel in their careers, businesses, and personal lives. This comprehensive program offers expert group coaching, personalized HR consultations, and body doubling sessions to help you tackle challenges and boost productivity. You'll also gain access to an exclusive resource library, a vibrant community of peers, and Resource Center to navigate workplace rights. Whether you're navigating a 9-5, growing your business, or juggling it all, THRIVE equips you with the tools, strategies, and support you need to thrive with ADHD. Don’t miss out—unlock your potential today!

In this episode of ADHD Gathering, host Ying (ADHD Asian Girl) engages with Dr. Zoe Smith (Dr. Z) to explore culturally responsive ADHD care, focusing on Black and Latine youth. The discussion covers the complexities of ADHD diagnosis, including symptom masking and comorbidities such as anxiety, depression, and trauma. The importance of detailed clinical interviews and a neurodiversity- and trauma-informed perspective is underscored. Highlights include understanding the overlap of ADHD and trauma symptoms, and providing holistic support and accommodations. Dr. Z emphasizes the importance of validating youth experiences and the strengths of neurodivergent individuals, like creativity and divergent thinking.



Listen now on Apple Podcast, Spotify and Youtube. Click here for podcast episodes.



Guest's Bio:



Dr. Zoe Smith ( Dr. Z, she/her) is a child and adolescent clinical psychologist who focuses on developing and providing culturally responsive mental health services for Black and/or Latina/é/o youth with ADHD. She currently lives in Chicago and provides free psychodiastric assessments for Black and/or Latiné teens (grades 6th-12th) suspected of having ADHD and provides recommendations on how they can use their strengths to navigate the neurotypical world. In her free time, Dr. Z loves watching basketball, being outside, and reading. 



Find Dr. Z here.



Find ACCTION Lab (including Project CRAFT) here.



Find this episode's transcript here.



Find more podcast episodes.

The episode features insights from Rach Idowu (Adulting ADHD), who was diagnosed with ADHD combined type at 26. Rach shares her journey, from suspecting early on set dementia to becoming an advocate for ADHD awareness and inclusion. She created 'ADHD Flashcards' and the 'Adulting ADHD' Substack newsletter to aid others. The discussion covers the intersectionality of being a woman of color with ADHD and the stigma faced by second-generation immigrants. Rach highlights the importance of authenticity in advocacy, and strategies for workplace accommodations and personal management, including using gamification and reward systems.



Listen now on Apple Podcast, Spotify and Youtube. Click here for podcast episodes.



Guest's Bio:



Rach Idowu, aka AdultingADHD, was diagnosed with ADHD Combined Type in January 2020. She has since spent years raising awareness about ADHD and advocating for inclusion in workplaces. Rach is the creator of the 'ADHD Flashcards' a go-to resource for understanding ADHD and practical coping strategies. She launched the highly successful 'Adulting ADHD' Substack newsletter, which now boasts over 11,000 subscribers. Rach's work has been featured in numerous publications, including The New York Times, BBC, and National Geographic. She has also been a guest speaker at MCM Comic Con, EGX, Facebook, Twitter, Ubisoft, the NHS, and many other organisations. Rach enjoys performing improv, Gaming, and cosplaying and is a die-hard Marvel fan.



Find Rach here.



Check out Rach's amazing ADHD flashcards.



Find this episode's transcript here.



Find more podcast episodes.

In this episode of ADHD Gathering, host Ying talks with Linda Yi, a Sichuanese American artist and ADHD advocate, about her journey through creativity, identity, and mental health. Linda shares her experiences growing up in an Asian household where mental health topics were often taboo, how she unexpectedly established her PandaCub Story, and how she manages the various challenges she faces in managing her mental health and creative endeavors.



Listen now on Apple Podcast, Spotify and Youtube. Click here for podcast episodes.



Highlights of the episode:




Linda’s journey to her ADHD diagnosis



Her decision to pursue a career in art



Navigating ADHD within the context of the Asian American community



Using creativity as a tool for imagining possibilities, processing emotions, and healing



How Linda creates memory hooks to support herself and her ADHD brain



What care looks like for Linda now




Guest's Bio:



Linda Yi (sometimes called Panda) is a Sichuanese-American comic-artist, writer, and mental health advocate based in New York.



She is the creator of Panda Cub Stories, a weekly comic series about Chinese culture, Sichuan food, and living with ADHD. Panda Cub Stories has an engaged global audience of over 25k followers on Instagram — and has been featured in Today.com, Atlas Obscura, and Nextshark.



Yi is also the founder of Panda Cub Heritage, a membership-based online/offline community where she teaches fellow Chinese Americans how to reconnect with their roots through joyful (and sometimes easy to practice) personalized set of habits.



Linda currently lives and draws out of her Brooklyn studio, where she lives with her raccoon partner and two cats. She is hard at work on her first book: “Cook Sichuan - a comic book with recipes”, to be published winter of 2025.



Find Linda's amazing webcomics here.



Find this episode's transcript here.



Find more podcast episodes.

In the inaugural episode of ADHD Gathering, host Ying Deng, an ADHD coach and meditation teacher, shares her personal journey of being diagnosed with ADHD as a first-generation Asian immigrant woman in the U.S. Ying opens up about how her discovery of ADHD reshaped her self-understanding after years of battling depression and anxiety. She explains how her diagnosis became the key to unlocking new possibilities by learning to work with her ADHD brain rather than against it. Ying also discusses the core intentions behind this podcast: creating possibilities, amplifying diverse narratives, and celebrating strengths within the ADHD community—particularly among BIPOC individuals. Through candid interviews and lived experiences, ADHD Gathering hopes to inspire listeners to embrace radical acceptance, nurture their strengths, and cultivate self-compassion. Tune in to explore diverse ADHD stories, and leave empowered to thrive in your own unique way.